11.6.2015


Warm-up: 4 Corners 2x around >10 Front Squat, 10 KB Swings, 10 Medball Cleans, 10 Groiners .  Dynamic Stretch

Squat Clean Examples

 

Power Clean Examples

Strength: Squat Clean*/Power Clean
2+2 EMOM 8 Min.
L1: 40% to 80%
L2: Minus 10%
L3: WAW

WOD: SHOW UP BLOW UP

For Time:
10 HSPU
30 Squat Clean 95/65
50 Calorie Row
30 Power Clean
10 HSPU

Icing: Muscle Up Skill Work
10 MU if you have them.